To quote Tammy ‘This program is designed for anyone wanting to build a bigger, round, toned, and lifted butt. A lot of women think it’s impossible to go from pancake booty to a strong perky butt, but that’s exactly what I’ve done and that’s exactly what this program is designed to help you do.’

This guide is split up into 2 sections, weeks 1-4 ad 5-8 with a workout split solely focused on lower body sessions, training 3 days per week.

Click to go through to programme

Tammy includes recommendations for cardio and nutrition but only reference to a calorific surplus to build mass, and doesn’t really delve any deeper into it.

The guide (which you can find by clicking the image to the right) splits into exercise with images showing you form recommendations and open descriptions of each exercise. She also recommends leaving one rest day between workouts. I’d suggest leaving even more as you’ll see below.

Weeks 1-4 Day 1

• Barbell Squat – 3×12
• Split Squat – 3×12 per leg
• Wide stance leg press – 3×12
• Back extension – 3×12
• Barbell hip thrust – 3×12
• Cable kick back – 3×15 per leg

Day 2

• Barbell Squat – 3×12
• Straight leg deadlift – 3×12
• Weighted lunges – 3×12 per leg
• Smith Machine Step Up – 3×12 per leg
• Sumo Squat walk with pulse – 3×12
• Squat Jumps – 3×20

Day 3

• Barbell Squat – 3×12
• Barbell Hip thrusts – 3×12
• Fire Hydrant – 3×20 per leg
• Cable Kick Back – 3×15 per leg
• Cable Hip abduction – 3×12 per leg
• Squat pulse 40 seconds into squat jump 40 seconds

Weeks 5-8 Day 1

• Barbell Squat – 3×12
• Single leg, leg press – 3×12 per leg
• Smith Machine step up – 3×12 per leg
• Barbell Glute Bridge – 3×12
• Cable Kick Back – 3×15 per leg

Day 2

• Smith Machine Sumo Squat – 3×12
• Smith Machine Reverse Lunge – 3×12 per leg
• Elevated kettlebell sumo squat – 3×12
• Single leg glute bridge – 3×15 per leg
• Smith machine donkey kick – 3×12 per leg
• Squat pulse 40 seconds into squat jump 40 seconds

Day 3

• Barbell Squat – 3×12
• Split Squat – 3×12 per leg
• Barbell Glute Bridge – 3×12
• Walking lune with pulse – 3×12 per leg
• Cable kick back – 3×15 per leg
• Squat pulse 40 seconds into squat jump 40 seconds

Our Review of the Tammy Hembrow Workout

Tammy Hembrow’s booty building guide is full of volume, and at first glance, each workout would take well over an hour, potentially an hour and a half if you partake in some cardio. So they’re not for those that have time sensitive training. You are also hitting legs 3x per week, there are snippets of lower back and core, but you’ll begin to see imbalances. That’s not such a bad thing if your goal is to build booty, but overall, probably training legs twice a week is enough.

The nature of this being a downloadable PDF rather than a tailored programme makes it non specific to the user. It is solely geared towards ladies who would like to build their butt. However, some females may respond better to lifting heavier weights in a lower rep range, some may find that hypertrophy exercises in the 12 rep range do nothing for them. So really, analysing your reaction to the workouts and varying them will only leave you in good stead. I personally would be worn out after 3-4 exercises let alone 6 per training day for large muscle groups with compounds.

What I would say is that this guide is great for the instagrammer who has seen Tammy and wants to grow her butt, but hasn’t really trained before. By hitting legs 3x a week, you’ll definitely notice a difference, but learn how your body responds, make changes and definitely incorporate some other work into your week.

Please let us know in the comments if you’ve given this a go and how you responded to it!